MONDAY: There are Seven Reasons to Go all out today!
Buy In: xyz.. now I know my ACDC next time wont you clean with me?
10 PVC pass throughs
10 wall squats
10 med ball cleans
with Power Cleans (light weight)
every time you here Thunder (including Thunderstruck you complete a Power Clean)
WOD: Benchmark & Hero Wod
7RFT: 30min cap
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Kettlebell swings, 2 pood
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
CashOut: Follow the leader
Coach led mobility
TUESDAY: Cardio, not Car radio.
Buy In: Mini Wod warm up :) love these
30 air squats
10 push ups
5 pull ups
Focus: Man I cant believe theres no walking dead this week…
WOD: Quicker you move the more rest you get
20 E2MOM (every 2 minutes complete the work)
10 Air squats
15/10 Cal Row/Bike (Rx plus 20/15 cal)
CashOut: Up in the sky.. its Superman? nah its Tabata Man!!
Tabata Superman & Hollow Body
WEDNESDAY: Cardio? is there a theme here?
Buy In: Yoga tonight! great day of mobility
Group Coach Led Mobility
Focus: Not Power… Not hang.. just Cleans
WOD: Dr. Frankenstien is my Uncle,
For Time: 20 min Cap
40 Medball clean Wall balls 20/14
Cash Out: these are how you become a super hero
6 turkish get ups
THURSDAY: Strength day!
Buy In: No cardio Today, just kidding go run and lunge
Death by Pull ups
Strength Day: Ok You can lift Heavy $#!^ now
Banded Shoulder Press
Super Set with 5 Face rakers
Static Hold @ top of Pull up 3-10 secs
Static Hold @ Top of Ring Dip 3-10 secs
Cash OUT: AKA Earth push downs
ME Push Ups
FRIDAY: The weekend always makes me feel Chipper!
Buy In: Loosen up for one more blaster this week!
Bergner warm up
Coach led Dynamic Warm Up
Focus: Read the blog and listen to your coach for some insight to this movement.
WOD: Wow no running, no rowing, no Assault bike… Trust me this is still cardio :)
Barbell chipper from Brooklyn :) This is meant to be fast!
For time: Its a sprint not a marathon
75/55 Rx Plus 95/75
10 front or back rack lunges
20 Hang Power Cleans
10 Squat cleans
20 Front Squat
10 split Jerk
20 Hang Power Snatch
10 Back Squat
20 push press
10 OH Squats
20 Floor Press
Cash Out: If you stop in at side launch grab me a 12 of the dark!
I know it’s not your favourite but we are going to take advantage of the weather for the Summer as we always do and run outside as much as we can. Remember what we have talked about all winter with respect to your pose running. When Form breaks down focus with a quick walk and get back on the run striking mid foot not heels!
Looks like the weather is coming around this week after it snows…. but I am really looking forward to getting a few barbells out side!
”I don’t like cardio either”
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006